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Old 04-18-2011, 03:37 PM   #131
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4/7/2011

Breakfast:
2 cups of Cherrios
10oz skim milk

Mid Morning:
Greek Yogurt
3.9 oz of Apple Sauce
14 Coco Almonds

Lunch:
2 Scoop Waxy Mazie
1 Scoop of Protein
Turkey meat loaf

Mid Afternoon:
BCAA Drink
3 Pretzel rods

Dinner:
Chicken breast
1/2 sweet potato
Green bean
Broccoli
12 oz skim milk.

Night snack:
12 oz skim milk
1 Scoop whey
2 tbsp HWC

Before Bed:
10oz Skim Milk
PB Sandwich
~~~~~~~
Workout: Back and Bi's

Back:

Compound Machine Rows
90x10 (palms face down)
125x8
170x8

185x6 (palms facing in)
185x8
215x8

Lat Pull down
90x8
100x8
100x8

Dead lift: used short bar
112.5x8
182.5x5
202.5x6

Bi's
Incline DB Curls
25x8
25x7
25x6

BB Curls
65x 5 1/2
65x 5 1/2
65x 5

Hammer Curls Tri Bar
40x8
40x7
50x6
50x6

Preacher Curls Machine
50x10
80x8
100x6
100x6
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Old 04-18-2011, 03:38 PM   #132
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4/8/2011

Breakfast:
3/4 cup Oats
12 oz Skim Milk
2 tbsp HWC
1 Scoop Whey

Mid Morning:
3 tbsp Cream of Wheat
1 scoop Whey

Lunch:
Gyro
2 Scoops of Waxy Mazie

Dinner:
12oz of Skim milk
2 slice of pizza

Before Bed:
32g Protein (OH Yeah shake)
Banana

~~~~~
Workout: Chest, Tris

Flat bench
125x8, 185x8, 215x8,230x5

Incline (smith machine)
112.5x8, 162.5x5, 162.5x5

Incline Pec Dec
120x6,120x6,120x6

Cable Cross over
60x8,60x8,60x8

Tri:
Close Grip
72.5x10, 72.5x10, 72.5x15

Press down
100x10,120x8,140x6

Over Head extensions
70x10, 90x6, 90x8
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Old 04-18-2011, 03:40 PM   #133
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4/9/2011

Breakfast:
Store bought Protein drink

Mid Morning:
5 eggs
Spinach, Salsa

Lunch:
Natty PB & Banana Sandwich
12oz skim
1 Scoop whey
2 tbsp HWC

Mid afternoon:
Whey and 12oz skim

Dinner:
2 chicken breast
Fresh veggies

Before bed
Yogurt

~~~~~~~
No workout
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Old 04-18-2011, 03:41 PM   #134
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4/10/2011

Breakfast:
2 cups of cherrios

Mid morning:
1 scoop whey in 10oz skim

Lunch:
4 eggs
Salsa
BCAA

Mid afternoon:
1 scoop whey, 10 oz skim, HWC

Dinner
2 chicken breast
2 potatoe
16 oz skim
Spinach Salad

Before Bed:
2 cup of cherrios
1 banana
2 cups of skim milk

~~~~~
No workout, but got the yard ready for spring planting and garden
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Old 04-18-2011, 03:42 PM   #135
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4/11/2011

Breakfast:
2 cup cherrios
2 cups skim milk

Mid morning:
3 tbsp Cream of Wheat
1 Scoop Whey

Lunch:
Turkey sandwich
1 1/2 scoops of waxy mazie

Mid Afternoon
BCAA
1 scoop whey

Great dinner
Fish
Brown Rice
Veggies
12 oz skim milk

Night snack:
12 oz skim milk
2 tbsp HWC
1 Scoop Whey

Before Bed:
Greek Yogurt

~~~~~~
Workout: Chest, tris

Flat
135x8, 185x6, 205x3, 185x6

Incline
135x8, 135x6, 135x6

Pec Dec
100x8, 120x6, 120x6

Tris
Press down
100x10, 130x6, 130x8, 140x8

Tri Overhead Extension
70x10, 90x10, 100x6

Close Grip (bar release at top)
75x12, 75x12,75x12, 75x12

Reverse pull down
30x10, 40x10, 40x10
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Old 04-18-2011, 03:43 PM   #136
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4/12/2011

Breakfast
2 cups of cherrios
12 oz of skim

Mid Morning:
12 almonds
Greek Yogurt
BCAA

Lunch
10 oz steak
1 cup brown rice
20 oz of H20
1 Scoop of waxy mazie

Mid Afternoon:
4 Pretzel Rods
BCAA
7 oz H2O
1 Scoop Whey

Dinner
1 chicken breast
Salad
1 slice wheat bread
Steamed veggies

Night snack
2 cups cherrios
2 cups skim milk

~~~~~~
Workout: leg, Shoulders, abs

Leg Press
210x10, 310x9, 390x8, 410x8

Leg Extension
125x8, 155x8, 170x6, 185x6

Prone Curls
60x10, 80x8, 90x6, 90x5

Calves
Standing Smith Machine
95x20, 95x16, 165x10, 195x8, 205x8

Shoulders:
Lateral Raises
90x10, 110x6, 110x6

Up Right Pulls:
80x10, 100x8, 120x8

Shrugs DB
45x12, 45x12, 45x12
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Old 04-18-2011, 03:46 PM   #137
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4/13/2011

Breakfast:
3 eggs
14 oz skim
1 scoop of whey
2 tbsp of HWC
1 cup cherrios

Mid Morning:
1 Scoop Whey
8oz H2O
14 Coco Almonds

Lunch
3 Steak soft corn tacos
Chips & salsa

Dinner:
2 cups Salad
1 cup wheat pasta
10 oz skim

Mid night snack:
1 Whey
8 oz skim
2 tbsp of HWC

Before bed:
Greek Yogurt

~~~~~~
Workout: Back, Bi's & Tris

Back
Row Machine
125x8, 200x8, 215x6, 220x6

Pullover
90x10, 120x8,140x6, 160x6

Lat Pull Down (wide)
110x8, 130x6, 130x6

Row Seated Close Grip
160x8, 230x10, 250x8

Tri
Press Down
100x10, 130x8, 130x6

Tri Overhead Extension
70x10, 70x10

Reverse Pull down
40x10, 50x6, 50x6

Bis
DB Incline Curls
30x6, 30x6, 30x6

Preacher Curl
42.5x8, 42.5x8,42.5x6

BB Curls
42.5x8, 42.5x6, 42.5x6

Hammers
20x8,20x8,20x8
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Old 04-18-2011, 03:47 PM   #138
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4/14/2011


~~~~~
Workout: Legs

Legs (still sore from previous)

Leg Press (slow)
210x10, 310x8, 310x8, 310x8

Leg Extension (slow)
110x8, 140x8, 200x6, 215x8

Prone Leg Curls
60x8, 80x8, 90x6

Calves
Standing Raises
180x12, 270x8, 300x8, 300x8

Nautilus Seated Calve
20, 20,20

#Shoulders have been an issue#
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Old 04-18-2011, 03:48 PM   #139
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4/15/2011

Chest:
Flat
135x8, 185x6, 205x5, 215x5

Incline
135x6, 135x6, 135x6

Incline flys
25x10, 30x8, 35x8, 35x8

Close Grip (hands 2" apart)
95x10, 95x7, 95x6

Back
Seated Rows
160x10, 250x8, 250x8

Lat Pull down
70x8, 70x8, 70x8

Dead Lifts
135x6, 205x6, 205x4
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Old 04-18-2011, 03:50 PM   #140
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Points: 7,232, Level: 56 Points: 7,232, Level: 56 Points: 7,232, Level: 56
Activity: 5% Activity: 5% Activity: 5%
 
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4/18/2011

Workout: Chest, Tri, abs

Chest
Bench
135x8, 225x6, 230x3, 205x6

Incline
135x8, 135x6, 135x6

Cable low Pulls
80x6, 60x8, 50x8, 40x8

Tris
Pressdown
100x6, 130x8, 140x6

Tri Extension
70x10, 90x8, 100x8

Rev Pull Down - bar
50x10, 60x10, 70x10, 80x10

Close Grip
115x12, 115x8, 115x6

Will be tearing up abs tonight
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